![]() ![]() Large portions of ketchup, mustard;. Low Saturated Fat Diet; Top Ten Foods for Health; Getting Care. Find a Doctor; Emergency Care; Primary Care; All Medical Services;. High-fat, carbohydrate-restricted diet might lead to these. ![]() Calorie Restriction v. Fasting for Newbies. Hi: I am seeing much more confusion between doing 5: 2 and . ![]() Another way to put it is confusion between severe calorie restriction and the length of time between eating. M did on calorie restriction and life extension (not weight loss). Only one of the four basic segments of the show was on fasting. That segment was all about a four day fast that yielded good blood work results (. However, the researcher involved said that to continue benefiting, you would have to do four day fasts monthly (I’m going from memory), and Dr. M decided that he could not do fasts that often even if he did get the positive results. Another segment was on a man that had been eating 1.
![]() He weighed 1. 34 pounds and was in excellent health. M decided he could not do that, either. A third segment was on ADF – alternate day fasting – where people alternated between eating 5. That approach yielded good blood work and weight loss results regardless of what people ate on their non diet days. The fourth was on calorie restriction and Alzheimer’s. Initial research on animals indicates severe calorie restriction can delay its onset. At the end of the show, in consultation with the researchers, Dr. M came up with what we now know as 5: 2 and decided to try it for five weeks. It worked for him, yielding good blood work results. The show noted as an aside that Dr. M lost weight. After it was aired, people tried 5: 2 (presumably for the potential health benefits) and began losing weight. Recognizing a good thing when it appeared, Dr. M quickly wrote a weight loss diet book (not a life extension diet book), and the rest is history. ![]() ![]() ![]() The point is 5: 2 is about calorie restriction, not fasting in the sense of time between meals. To explain, I see people not eating (fasting) for 2. But they eat their TDEE before 2 pm (because they will not be eating for a . There is no calorie restriction, they do not lose weight, and they quit because . It is the same for 1. They can work, but only if you count your calories and make sure you eat under your TDEE every day. They are reduced calorie diets, that do not have the potential health benefits that come from severe calorie restriction, using an IF (. So if you are a newbie here because you want to try 5: 2, I recommend you start by doing 5: 2 correctly for at least two months before you start thinking of doing something else. Here is what you need to know about TDEE: http: //thefastdiet. There are tens of thousands of people quietly being successful with 5: 2. The ones who are not being successful generally are simply eating too much on their non- diet days (and often their diet days, too). It is the severe calorie restriction twice a week that counts! Can Extremely Fat- Restricted or High- Fat Diets be Effective — and Safe — for Weight Loss? Although the Institute of Medicine recommends an acceptable macronutrient distribution range, or AMDR, of 2. Two diets with opposing beliefs on fat are the oil- free, plant- based diet and the ketogenic diet. As its name implies, the oil- free, plant- based diet advocates an extremely fat- restricted eating pattern to stop, reverse or prevent cardiovascular disease. This diet does not allow any oils — even olive and canola, which are high in monounsaturated fats that some studies have shown deliver heart- health benefits. The ketogenic diet advocates moderate amounts of protein, very low amounts of carbohydrate and high amounts of fat — even saturated fats, which some research has shown to be detrimental to heart health. This diet causes the liver to generate ketone bodies for energy instead of glucose. Advocates of low- fat diets are using the oil- free approach as a means to control calories from fat by getting calories primarily from plant foods; low- carb followers tend to jump on the ketogenic diet and strictly limit calories from carbohydrates while boosting fats to trim their waistlines. But what do we know about the safety, efficacy and implications of these two diets? Going Oil- Free. The premise of the oil- free diet is that all dietary fats — even unsaturated oils, such as olive and canola, as well as avocado and nuts — can lead to heart disease. One of the cardiologists who spearheaded this plant- based, very low- fat approach was Caldwell B. Esselstyn Jr., MD, at the Cleveland Clinic. In 1. 98. 5, Esselstyn began putting his cardiac patients on plant- based diets consisting of fruits, vegetables, whole grains and legumes, and excluding all added fats, including oils, dairy, meat, poultry, fish and nuts. Walnuts are the one exception; they are allowed in small amounts because of their omega- 3 fatty acid content. Predicated on halting and reversing heart disease, the oil- free, plant- based diet has shown promise in some studies. A 2. 01. 4 study authored by Esselstyn and colleagues in the Journal of Family Practice placed 1. CVD on an oil- free, plant- based diet with intensive nutrition counseling in plant nutrition. After 3. 7 years, Esselstyn and colleagues found that 1. Compliance in this study was high, but this may not be the case in the general population, for which meat, fats and oils are a large part of everyday eating patterns. A positive aspect of the oil- free, plant- based diet is that it treats a primary cause of CVD — poor dietary habits consistent with the Western diet, which is high in animal fats from foods such as butter, beef, cheese and ice cream. However, it eliminates the so- called “heart- healthy” fats, such as olive and canola oils, nuts and sometimes avocado. The scientific rationale for eliminating all oils from the diet is that all oils are very low in nutritive value with no fiber or minerals and, therefore, are entirely fat calories. Proponents of the oil- free approach also believe all oils, whether they contain mostly unsaturated or saturated fat, are harmful to the endothelium (the inner lining of the artery) and that this damaging effect is the precursor to disease. Thus, regardless of the type of oil, it’s on the avoid list. Since this diet is vegan, it requires supplementation for vitamin B1. For an omega- 3 fat boost, this regimen allows 1 to 2 tablespoons of flaxseed meal or chia seeds. Some health experts may be concerned about the absorption of fat- soluble vitamins — A, D, E and K, as well carotenoids — on this extremely low- fat diet. Eating fewer than 2. AMDR, which can create safety concerns for vitamin and antioxidant absorption rates. Without adequate fat in the diet, the risk for nutrient deficiencies rises. In fact, some researchers dispute the effectiveness of the oil- free diet approach. A 2. 00. 2 research review conducted by Harvard professors Frank Hu, Ph. D, and Walter Willet, Ph. D, in the Journal of the American Medical Association examined 1. CHD. They concluded that “simply lowering the percentage of energy from total fat in the diet is unlikely to improve lipid profile or reduce CHD incidence.” The review points to three dietary strategies effective in preventing CHD: using non- hydrogenated oils as the predominant source of dietary fat; whole grains as the main source of carbohydrates, with an abundance of fruits and vegetables; and adequate omega- 3 fatty acids from sources such as fish, fish oil supplements, flax and chia seeds or walnuts. The Ketogenic Diet Approach. Dating back to the early 1. Recent research has shown that regardless of age, seizure type or etiology, this diet appears to provide one- third of patients with more than 9. Once used as the last treatment option after three or more anticonvulsant medications were unsuccessful, the ketogenic diet’s clinical management was revised by an international study group consisting of 2. Consensus Statement for the Ketogenic Diet. The expert panel recommended that the ketogenic diet be an earlier treatment option, especially in difficult- to- treat epilepsy patients. The ketogenic diet has a wide following for waistline watchers, but medical supervision is important due to its extreme nature. Starting with fewer than 2. Putting the body in a state of ketosis has shown to decrease hunger and satisfy appetite longer, but doing so may increase risk factors for heart disease by elevating blood lipids, such as low- density lipoprotein cholesterol, or LDL- C. According to a 2. Diabetologia, LDL- C increased by more than 1. Although in the short term the ketogenic diet may aid in weight loss, long- term adherence to this high- fat, low- carbohydrate plan may be detrimental to heart health and emotional well- being, as imposing severe food restrictions may create a stronger desire for so- called “forbidden” foods. The ketogenic diet consists mainly of fat from meat, poultry, fresh fish and shellfish, whole eggs, most types of cheese, moderate amounts of nuts, any oils, butter, cream and mayonnaise. To keep carbohydrate intake low, vegetables such as leafy greens, broccoli, cauliflower and celery are the only source allowed — starchy vegetables, such as peas, corn or potatoes, as well as high- sugar peppers, onions and tomatoes, are off limits. To replace sugar, non- nutritive sweeteners such as stevia and liquid sweeteners with zero calories or carbohydrates are allowed. Different forms of the ketogenic diet exist, but the “classic” form is the most used and widely researched. In this version, fat is derived from foods rich in long- chain triglycerides, such as butter, whipping cream, mayonnaise and olive or canola oils. Protein intake is determined by minimum requirements for growth, and carbohydrates are restricted. The classic ketogenic diet ratio is 4 grams of fat to 1 gram of protein and carbohydrates, or 9. Since this diet falls well above the AMDR for fat and restricts foods rich in certain nutrients, risks associated with it include elevated lipids in the blood, particularly LDL- C, as well as kidney stones, bone fractures due to low calcium and vitamin D intake, and constipation due to lack of fiber- rich whole grains, fruits and some vegetables. Since the macronutrient distribution of this diet is unbalanced, vitamin and mineral supplementation is often necessary, especially calcium, vitamin D, iron and folic acid. The Bottom Line. Significantly altering the amount of fat in the diet has many implications. The AMDR for fat exists to ensure a safe range of nutrient intakes and decrease the risk of chronic diseases. Balance in macronutrient distribution works best for maintaining a healthy body weight and overall health. As with all nutrition recommendations, the amount of fat an individual should consume is based on unique needs in relation to the person’s age, gender and activity level, as well as special health needs. It is the role of the registered dietitian nutritionist to guide clients toward a safe, health- optimizing lifestyle through personalized nutrition. Being well- versed in these fat- extreme diets is important, as working with candidates for either eating plan requires understanding of how the diet works and its potential benefits and risks. Vicki Shanta Retelny, RDN, LDN, is a freelance health writer and author of Total Body Diet For Dummies (Wiley 2.
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